What should I eat before a yoga class?

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Though exercise is best done on an empty stomach, you should try to eat something light an hour or two before doing a yoga class. This will keep your energy levels up and your blood sugar levels on an even keel.

Yoga classes can be up to 90 minutes long, so you may feel hungry, or even dizzy or faint, during your class if you don't have a snack beforehand. Pregnancy can make you feel hungry more often, so try not to go without food for long periods of time.

You may have a mid-morning, mid-afternoon or late-evening class. So there'll be a mealtime somewhere around the corner. Take a bottle of water with you, and keep sipping from it during your class and throughout the rest of the day, so you don't get dehydrated.

If you're eating a main meal, wait about four hours before starting a yoga session. Performing some postures on a full stomach may make you feel uncomfortable. You may also feel sluggish, as your body uses its energy for digestion. Your body will have to fight for energy, as some will be diverted towards digestion and some towards the needs of your working muscles.

Try one of these snacks a couple of hours before a class:

a piece of wholemeal toast with spread

a boiled or poached egg on toast

a bowl of soup

a bowl of cereal

a glass of milk

a yoghurt

fruit salad

slices of melon

a small fruit smoothie

If you're hungry 45 minutes to an hour before your class, try these:

a handful of nuts or dried fruit

a banana

a few sticks of carrot

a drink of milk

a yoghurt

Before a class, avoid foods that are:

processed or very spicy, salty or sweet

deep-fried or fast food

large meals

fizzy drinks

These foods aren't easy to digest and may make you feel lethargic and uncomfortable. They may also cause heartburn, indigestion and stomach ache.

As a rule, the closer to your class, the smaller the snack should be. You could ask your midwife or your yoga instructor for more ideas about light meals.

Eating after a class is fine. You may want to take a snack with you to eat afterwards, though yoga teachers recommend that you wait about half an hour after yoga before eating a main meal. This is because some postures work on the digestive tract, and you could feel uncomfortable if you eat a large meal straight away.

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